Workout of the Day: Monday, 10.8.18

ToriBackswing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Bottom Squat Hold x 1 minute
2 Sets:
30' Spiderman Step
30' Lateral Lunge
30' Bear Crawl
30' Broad Jump
30' Duck Walk
30' Crab Walk

STRENGTH/SKILL:
Back Squat
7 Sets x 3 @23X1
-all working sets 70%+
-Look to build on last week

CONDITIONING:
30' Box Push
5 Rounds:
7 C2B Pull up
21 Air Squat
immediately into—
30' Box Push
time cap: 14min

Starting times will be staggered for bigger classes. Last box push is first come, first serve.

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Scap Push up
:15 Star Plank
10 Scap Pull ups
5 Burpees
10 Hanging Knee Tucks

WORK:
4-5 Sets:
DB Thruster @13X1 x 7
Box Jump x 5
KB Tater x 10

HUSTLE:
3min AMRAP:
9 Dual DB Front Squat
3 Burpee Box Jump

at 5:00
3min AMRAP:
12 Single DB Goblet Squat
6 Box Jump

at 11:00
3min AMRAP:
15 Air Squat
9 Burpee


Justin McClintock